Broccoli belongs to that group of vegetables that you either love or hate, there is no middle ground. There are those who appreciate its strong flavor and particular consistency. It does not contain fat or cholesterol and has a good amount of protein and fiber. It is rich in vitamin C, vitamin K, calcium, phosphorus and potassium.
One cup of broccoli contains 31 calories, but provides almost 3 grams of protein, 2 of fiber and 6 of carbohydrates. In short, it is a vegetable that we must include in our diet and know thoroughly, avoiding making the most common mistakes.
Keep the yellow broccoli as far away as possible. If you see that the florets have a yellowish hue – sometimes caused by mold – it means that it has gone bad. The perfect color is dark green, when it is fresh and suitable for consumption.
In addition to color, the stem can tell us if the vegetable is good. If your broccoli has a soft stem, it means it has started to go bad. Also, if the smell is more bitter or the vegetable gives off a bad smell, it will have gone bad.
Whether raw or cooked, before consuming broccoli – like all vegetables – it must be cleaned. The toughest part of the stems should be removed, but not completely, because the stems are also excellent and their consistency creates a nice contrast to the buttery softness of the tops.
Once part of the central heart has been removed, the broccoli is divided into florets, and these in turn are divided into two (according to their length), something that does not happen with the smaller ones. If any parts are discolored, dented, or damaged in any way, they should be cut off because they may contain bacteria. After cutting, rinse everything thoroughly with a colander under running water.
You are probably used to throwing them away, but it is a big mistake, since the leaves are rich in vitamin A and C, and also, if you cook them, you will love their bitter aftertaste.
One way to prepare them is to imitate the procedure for spinach: wash them and put them in a pot to boil with the water that was used to wash them. Afterwards, they can be sautéed in a pan or prepared with a little oil and a clove of garlic. The leaves, once boiled, can be used to prepare a fresh salad, seasoned with oil and salt.
This step cannot be avoided. Broccoli should be boiled beforehand, or even steamed, if you want to keep all the nutritional properties intact, or microwaved. It will take 10 to 15 minutes in boiling salted water, while if we put it in the microwave the time will vary depending on the quantity and the power setting.
Once our preparation is done, the normal thing would be to throw away the cooking water, but we are making a serious mistake. Being rich in nutrients and vitamins, that liquid that has been infused with the flavor of broccoli can serve as vegetable broth.
Store the vegetable cooking water in a jar for a few days in the refrigerator and reuse it as broth for soup, rice, or to cook pasta with broccoli.
